Tennis has evolved into an extreme physical sport. The technology in equipment has improved drastically, bringing the game to incredible speeds and physical demands. To be successful and compete at the top level, players need to put their bodies to the test and demand more during training. Players must train their body to the maximum potential they can handle--and then push themselves even more. Proper endurance and agility training will lead to a better performance on the court.
Step 1
Understand the bio-mechanics involved in footwork. Know how many steps it takes to hit a tennis ball. With increased speed in the game, you need quicker movement and agility to get into position to hit the ball. Move your feet. By learning proper footwork techniques, you will learn to use less energy while playing, ultimately increasing on-court stamina.
Step 2
Do various footwork drills. Move from side-to-side and up and back at accelerated speeds all over the court. It's crucial to train the muscles to react with explosiveness in shorter distances on the court. Learn how to hit with momentum and endurance, not fatigue. Know your fitness level and what you are currently capable of in order to improve.
Step 3
Add core strength training. Players need to become stronger and faster in order to increase their stamina. Utilizing proper core strength exercises in your program will help improve your core, which is the midsection down to the legs. Having the proper core strength will provide the foundation for balance, helping the overall movement and minimizing energy expenditure at the same time.
Step 4
Follow a proper stretching routine--before and after training--to help the body become more flexible and to help sore muscles after a workout. Stretching can also help prevent injuries.
Step 5
Document your results. Track your times and progress in the agility drills and core strength training. This will allow you to design an individualized plan and outline personal goals. Assess your current fitness level from the beginning of training, and continue checking the numbers as you go--you'll be able to see areas of improvement as well as success. By challenging yourself to beat your times and last longer in the drills, you'll gain extra confidence and increase your stamina.
Tips and Warnings
- Beginning any new program or training regime requires a strong level of commitment and patience.
- As with any fitness program, consult with a fitness trainer or coach who fully understands the bio-mechanics of tennis.
Things You'll Need
- Cones
- Stopwatch
- Medicine ball
- Case of tennis balls
- Coach/training partner
References
- "Complete Conditioning for Tennis"; Paul Roetert, Todd Ellenbecker; 2007
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